Nowadays, we see many elderly people going to the gym. Diabetic people are always advised to do physical activity regularly. Many doctors advise their diabetic patients to do weight training or muscle-strengthening exercises, while some doctors say that brisk walking alone is enough. So what should a diabetic person actually do? Today, we will see whether a diabetic really needs muscle-strengthening exercises or not. I am Dr. Prasad Honap, a consulting physician, and you are watching “Let’s Talk About Wellness.”

As we age, we lose about one to two percent of muscle mass every year until the age of 70, and even more after that. The lost muscle is replaced by fibrous tissue or fat, both of which burn calories much more slowly than muscles. For a diabetic person, this means poorer blood sugar control.

That is why it is important for a diabetic to maintain muscle mass for as long as possible. The only way to do this is by performing muscle-strengthening exercises and eating a proper high-protein diet.

We have been told that brisk walking is the only exercise needed for diabetics. This is far from the truth.

Brisk walking, cycling and swimming are excellent exercises and should not be avoided. Walking is the easiest option for most people. However, the exercise routine for a diabetic should include a few minutes of warm-up, followed by aerobic activity such as brisk walking or treadmill exercises. It should also include muscle-strengthening exercises involving different muscle groups at least twice a week. The session should end with proper stretching and cooling down, both of which are important to prevent injury and soreness.

Though going to a gym is better, these exercises can also be done at home using handheld weights, resistance bands, or even your own body weight. Exercises such as push-ups, Surya Namaskar and squats can also be included.

What are the benefits of muscle-strengthening exercises?

1. Loss of muscle mass is delayed and reduced

2. Helps in weight loss

3. Improves bone health

4. Improves balance, posture, prevents falls and reduces postural back problems

5. Improves insulin sensitivity and proper utilization of glucose

6. Improves muscle tone and keeps it elevated for many hours after exercise. Muscles with higher tone burn more calories per minute than muscles with low tone, meaning calories continue to burn even after exercise.

7. Lowers the risk of ischemic heart disease and cardiovascular disease

A diabetic person should perform physical activity for at least 150 minutes per week. Muscle-strengthening exercises involving different muscle groups should be done at least twice a week. These exercises should be started at a moderate level and gradually increased as one becomes familiar with them.

Going to a gym can help you learn the correct technique, proper form and the right stretching methods for each muscle group, all of which help prevent injuries.

One thing diabetic people must be careful about is a drop in blood sugar, called hypoglycemia.

Hypoglycemia can occur if:

1. Exercise is done on an empty stomach

2. You perform unusually heavy exercise when you are not used to it

3. You have skipped a meal

4. You exercise for a very long duration

5. You are taking insulin or medicines that increase insulin production

If your blood sugar drops to dangerously low levels, you may:

1. Start sweating profusely

2. Feel sudden hunger

3. Feel very weak

4. Become confused or disoriented

In the event of hypoglycemia, you must act immediately. Always carry a pack of Glucose-D powder or tablets. Take one or two tablespoons of glucose powder or 3–4 tablets. After that, you can have fruit juice or a chocolate bar. If the symptoms do not improve, contact your doctor.

Remember, hypoglycemia is rare, and regular exercise will help you immensely in the long run. Its benefits far outweigh the occasional risk of low blood sugar.